Squat 5 × 12,10,10,8,8
Leg Press 3 × 12,12,10
Dumbbell Short Lunge 3 × 12,10,10
Leg Extension 3 × 15,12,10
Hamstring Barbell Deadlift 4 × 12,10,10,9
Pump Squat - 3 × failure

Seated Calf Raises 3 × 12,12,10
Leg Press Calf Raises 3 × 12,12,10

Scissors 2 × 30 sec.
Plate Bench Crunches 3 × 15,12,12
Russian Twist 2 × 30 sec.

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Squat

- Position foot midway on platform
- Lower slowly and push through your heel

Leg press

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Dumbbell Short Lunge

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

-Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight
-Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings
-Inhale as you perform this movement

Barbell Hamstring Deadlift

- Movement as you fall down with knee forward bend and back to start position

Pump Squat

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

-Lie down on your back with your hands either at your sides or underneath your glutes for added back support
-Extend your legs out straight, then twist them in and out above each other, or straight up and down—either way, don't let your legs drop to the mat as you're working through your reps

Scissors

- Take the plate and place it on your chest with crossed hand
- Movement down and back to starting position

Plate Bench Crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

1 week - 5 day Leg & Calf & Abs

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